WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • EMOM 14 Workout

    EMOM 14
    a) 10 Thrusters 42,5/30kg
    b) 20 KB Swings 24/16kg

  • Split/Push Jerk Strength

    Split Jerk/Push Jerk

    12-15x2 @70-90% of 1RM

  • Strength 11-07-2023 Workout

    PERFORMANCE
    1.) High Hang Squat Clean*
    1 set x 5 reps @50%
    1 set x 3 reps @55%
    3 sets x 2 reps @60%

    *Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 5-6.

    2.) Above the Knee Pulls**
    3 sets x 5 reps @70%

    FITNESS
    1.) High Hang Clean*
    1 set x 5 reps @50%
    1 set x 3 reps @55%
    3 sets x 2 reps @60%

    *Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 5-6.

    2.) Above the Knee Pulls**
    3 sets x 5 reps (70%)
    **Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7.

    (Week 2 of 8 Oly Cycle)

  • Jump and Clean Workout

    For time
    40-30-20-10 Double Unders
    30-20-10-5 Hang Power Cleans
    20-15-10-5 Box Jumps

    Increasing weights on Power Cleans every round.
    40/30kg -->60/40kg--> 70/50kg -->80/60kg

  • Conditioning 04-07-2023 Workout

    PERFORMANCE
    "SMALL"
    3 ROUNDS FOR TIME
    1000/800m Row
    50 Burpees
    50 Box Jump Step Down @61/51cm
    800m Run/3x Stairs

    FITNESS
    "SMALL"
    3 ROUNDS FOR TIME
    800/600m Row
    35 Burpees
    35 Box Jump Step Down @51cm
    600m Run/ 2x stairs

    • RPE 8

  • Shoulder Press 1x5 Strength

    Shoulder Press for load:
    #1: 5 reps

  • WOD Workout

    YGIG 10 kierrosta aikaa vastaan:

    20CAL koneella
    20 KP-tempausta

    *Toistot saa jakaa miten vaan.

  • WOD Workout

    3 Kierrosta aikaa vastaan

    20 C2B/Leukaa/Rengassoutua
    15 Thrusteria 40/30kg
    10 Tangon yli burpeeta
    2min lepo

    *Valitse 1. liikkeeksi variaatio, johon kuuluu aikaa max 90s.

    TC: 20min

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility
    9:00 "Murph"

    12:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 Handstand Walk Technique
    18:00 "Murph"
    19:00 Mobility

  • Conditioning Workout

    4 x 8 min on / 2 min off (alternate between a and b)

    A)
    Buy in 30 Cal Echo Bike / Bike erg / Row / Ski
    -> Amrap:
    10 Wall Ball
    10 KB Swing
    10 Target Burpees

    B)
    Buy in 30 Target Burpees
    -> Amrap:
    10 DB Snatch
    10 DB Walking lunges
    10 Cal Echo Bike / Bike erg / Row / Ski